How to Practice Focus in a Distracted World: Tips for Working Moms

How many times do you get distracted during your day? You have a long list of things to get done, but you pick up your phone. Before you know it, an entire hour has gone by and you are still in the same spot, having accomplished nothing. Guilty!

As working moms, how to practice focus feels like an impossible skill sometimes. There are so many things fighting for our attention at any given moment. Our attention is constantly pulled in multiple directions: kids needing help, work emails demanding responses, household tasks piling up, and that's before we even mention social media! It's no wonder we struggle to concentrate on any single task.

If you've been here before, then you know that I promote mindfulness practices as much as possible. Over the last few years, I have been very intentional about being present. Attention truly is the muscle of the mind, and like most muscles, it takes a lot of practice to strengthen it.

Why Is It So Hard for Us to Focus?

First, let's get something straight. It's not your fault that you're always distracted. In this constantly connected, always-on world, focusing on one thing at a time is genuinely challenging, especially for moms who have so many responsibilities competing for their attention.

And when you add the mental chatter we deal with? Forget it. If you feel like it's impossible to practice deep focus, trust me, you are not alone.

Research agrees that working moms face unique challenges in balancing professional and personal lives. Juggling work commitments alongside caregiving responsibilities creates significant stress and mental fatigue, both of which directly impact your ability to maintain focus and productivity.

Did you know the average person checks their phone about 96 times a day?

That's roughly once every 10 minutes during waking hours! Our devices are literally designed to capture and fragment our attention.

But here's the thing: if you don't learn how to focus and be present, it can seriously affect your quality of life. When you're constantly jumping from one thing to the next, you're actually:

• Increasing your stress levels

• Deepening feelings of overwhelm

• Reducing the quality of your work AND your presence with loved ones

On the flip side, when you practice being fully present and bringing your complete attention to what you're doing in that moment, you'll experience greater productivity, efficiency, and effectiveness in every area of your life. Plus, you might just feel happier and more fulfilled too!

Strategies to Strengthen Your Attention Muscle

Let me share some practical strategies that have helped me and many other working moms strengthen our ability to focus:

1. Set Clear, Meaningful Goals

Goals keep you focused on what you've defined as important. When you begin each day by identifying your top 3 priorities (not 10!), you give your brain clear direction on where your attention should go.

Try asking yourself:

"If I only accomplish three things today, what would make the biggest positive difference?" 

Write these down somewhere visible, and remind yourself of why these goals matter to you personally. This clarity makes it much easier to stay focused when distractions inevitably arise.

2. Prioritize Your Tasks Ruthlessly

My friend mentioned in her interview that "we have to learn that not everything will get done." This is such an important truth! We're only human, with limited time and energy.

A question I ask myself daily is:

"If I got to the end of my day and this task didn't get done, how would I feel?" 

The emotional response this generates helps me identify what truly deserves my focused attention.

For less important tasks, consider the four Ds:

• Do it (if it takes less than 5 minutes)

• Delegate it (if someone else could handle it)

• Defer it (schedule it for later if it's not urgent)

• Delete it (be honest, does it really need to be done at all?)

By prioritizing ruthlessly, you create mental space to practice active focus on what truly matters.

3. Create a Distraction-Free Environment

If you're easily distracted (like I am!), taking steps to modify your environment can make a huge difference in your ability to focus.

Try these practical environmental adjustments:

• Turn on Do Not Disturb or Focus mode on your devices

• Place your phone in another room during focus sessions

• Use noise-canceling headphones or background sounds that enhance concentration

• Clear visual clutter from your workspace

• Communicate boundaries clearly with family members when you need uninterrupted time

Experiment to discover your ideal focus environment. Some people need complete silence, while others focus better with gentle background noise.

4. Use Time Blocking

Rather than trying to multitask (which consistently reduces productivity), try dedicating specific chunks of time to single tasks.

Start with 25-minute focused work sessions if longer periods feel challenging. During these blocks, commit to working on ONLY the task you've selected. No checking emails, no responding to non-emergency interruptions.

As a working mom, your schedule needs flexibility. That's okay! Even having loose time blocks can dramatically improve your focus and productivity. The key is creating boundaries around your time and honoring them as much as possible.

5. Practice Mindfulness Regularly

When you train your mind to stay present without judgment, you're developing the exact mental pathways needed for sustained attention in other areas.

You don't need to meditate for an hour daily to benefit. Even small mindfulness moments can make a difference:

• Take three deep, conscious breaths before starting a new task

• Really taste your coffee or tea instead of drinking it mindlessly

• Feel your feet on the ground while waiting in line

Try a quick 5-minute guided meditation using an app like Calm or Headspace .

The beauty of mindfulness is that it can be incorporated into everyday moments you're already experiencing.

6. Master the Art of Re-Focusing

Here's a truth that transformed my approach to focus: getting distracted is inevitable. The real skill is noticing when your mind has wandered and gently bringing it back.

When you catch yourself distracted:

• Notice it without judgment or self-criticism

• Take a deep breath to reset

• Remind yourself of what you were focusing on and why it matters

• Gently redirect your attention back to the task

Each time you go through this cycle, you're actually strengthening your focus muscle. It's like a mental rep at the gym!

7. Take Strategic Breaks

Taking breaks is essential for maintaining focus over time. Our brains simply aren't designed for marathon focus sessions without rest.

The research-backed Pomodoro Technique suggests 25 minutes of focused work followed by a 5-minute break. During these breaks:

• Stand up and stretch

• Look at something in the distance to rest your eyes

• Get some fresh air if possible

• Drink water

• Avoid social media (not a true mental break!)

These intentional pauses actually recharge your mental batteries, making it easier to practice deep focus when you return to your work.

8. Limit Social Media Consumption

Social media platforms are specifically engineered to capture and hold your attention. They use sophisticated algorithms designed to keep you scrolling, that's literally their business model!

I'm not suggesting you eliminate social media entirely, but creating boundaries around when and how you engage with these platforms can dramatically improve your ability to focus elsewhere.

Gentle Reminders for Staying Focused

Before I wrap up, I want to share three gentle reminders that have been helpful  in my own focus journey:

Ask for Help

There is always more to do than there are hours in the day, and you absolutely do not have to do it all alone. Tap into your support system (partner, family members, friends, or paid help) if possible. Delegating tasks creates space for you to focus on what only you can do.

Exercise Self-Compassion

When distractions win (and sometimes they will), please don't beat yourself up. If you lose an hour mindlessly scrolling on social media, simply acknowledge it, take a deep breath, and continue developing your attention muscle.

Harsh self-criticism only creates more mental noise, making refocusing even harder.

Celebrate Small Wins

Notice and celebrate when you maintain focus, even briefly! Did you work for 30 minutes without checking your phone? That's a win! Were you fully present during dinner with your kids? Celebrate that! These small victories build momentum and motivation to keep practicing.

The Ripple Effects of Improved Focus

As you get better at how to practice focus, you'll likely notice benefits beyond just getting more done:

• More meaningful connections with your children when you're fully present

• Reduced mental fatigue and stress

• Improved work quality and satisfaction

• Greater enjoyment of simple pleasures

• Better memory and learning capacity

• Enhanced creative thinking and problem-solving

• A greater sense of control over your time and attention

Learning how to practice focus = being intentional with your limited time and energy.

Be Present for What Matters Most

The path to mastering how to practice focus as a working mom isn't easy, but I promise it's worth every effort. Each time you gently bring your wandering attention back to the present moment, you're building a skill that serves you in every life area.

Our PYCA community welcomes you with open arms if you'd like support on your focus journey. We offer challenges, virtual coffee chats, and a judgment-free space to share both victories and struggles.

Come learn to focus on what truly matters in this beautiful, messy adventure of working motherhood.